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Monday, March 14
[Hard Training Day (or) Open ReTest]
Read: How to Evaluate a Workout to Improve on a ReTest
4 Rounds @ Warm-Up Pace
-11/8 Calorie AirBike
-8 PVC Dislocates
-5 Cossack Squat per Side
+
A. Snatch (7 x 1.1.1) 70%
*for quality – drop & reset at relaxed rate
B. Front Squat (4 x 4) 75%
C. 4-6 Sets: (rest 2:00 b/w sets)
-7 sHSPU (15s Cap)
-50ft DB Front Rack Lunge 50/35lb per Hand
-7 Toes-to-Bar
-50 Double Unders
D. 3-4 Rounds @ Nasal Cap
-500m Row
-1k AirBike
E. Couch Stretch (2 x 1:30 / side)
Tuesday, March 15
[Recovery Day 1 of 2]
3k Row @ 5k TT Pace +3-5s
+
+
A1. Air Squat Hold (3 x 1:00)
A2. Standing Knee Extension (3 x 5 / leg)
B1. Supine Hamstring Stretch (3 x 0:45s per leg)
B2. Supine Hamstring Resisted Hip Extension (3 x 3 / leg) @8131
*use both hands on band to create resistance
*pull your leg back from the deep stretch position back down to the ground, focused initiating the pull from you high hamstring
C1. Dip Stretch on Low Rings (2 x 1:30)
C2. Dip Stretch Isometrics (2 x 10s / way)
*first way, closing the joint (pressing)
*second way, opening the joint (pulling)
D1. Elevated Cat Pose (2 x 1:00)
D2. Elevated Cat Pose Isometrics (2 x 10s / way)
*first way, closing the joint
*second way, opening the joint
Wednesday, March 16
[Recovery Day 2 of 2]
15:00 Cyclical of Choice @ Zone 1
-E3M (+0:00): Foam Roll Muscle Group of Choice
+
A. PVC Dislocate in Seiza Sit (2 x 5) @ slow tempo
B. Weighted PVC Dislocate (2 x 5) 2.5lbs (or) 1kg
C. Weighted Prone PVC Dislocates (2 x 5) 2.5lbs (or) 1kg
D. PVC Dislocate in Squat Hold (2 x 5)
E. PVC Overhead Squat (2 x 5) @33×1
F. Overhead Squat (2 x 5) @33×1 | empty barbell
G. Saddle Pose (2 x 0:45) rest 30s
H. Plank Middle Split (2 x 30s)
I. Slider Front Split (2 x 0:45 / side)
*place hands on 5′-15″ supports, to keep your torso upright
+
Move Though…
-1:00 90-90 Hip Rotations
-0:45 Alternating Scorpions
-0:45 Seal Stretch
-0:45 Lizard Stretch per side
-5:00 Russian Baby Maker on the Wall: Breathing @4040 cadence
Thursday, March 17
15:00 Clock @ Warm-Up Pace
-50 Single Unders
-10 Alternating Step-Ups 24/20″
-5 Push Press; empty bar
*pause 1s in lockout of each rep
+
A. TnG Power Clean (5,4,3,2,1)
*perform a tough set at each rep range
B. Back Squat (4 x 4) @30×1 – RPE 8-9
C. For Time (7min Cap)
-15-12-9 Thrusters 115/85lb
-4-3-2 Rope Climb 15ft
D. For Time (7min Cap)
-30-20-10 Toes-to-Bar
-4-3-2 Clean & Jerk 205/145lb
E1. Row @ Recovery Pace (3 x 300m)
E2. Finger-Facing Wrist Stretch (3 x 30s)
E3. Seal Stretch (3 x 30s)
E4. Foam Roll Lats (3 x 30s / side)
Friday, March 18
[0:00-12:00]Overhead Squat Positioning
*mobilize b/w all sets
*do not add any weight – empty bar only [12:00-18:00]
-Build to starting weight for snatches
-Prep sHSPU [At 20:00]
For Time (6min Cap)
-30 Snatch 135/95lb
-30 Strict HSPU
*palms must be inside a 36×24″ box
*only modify to kHSPU if you have a rep max less than 3 sHSPU [30:00-40:00]
Build to Heavy Split Jerk Single [45:00-60:00]
5 Rounds
-60s Row @ Smooth Pace
-30s Row @ Strong Pace
-60s Rest
Saturday, March 19
C. Deadlift: Build to 85% for a Double
+
E6M x 3 Sets:
-6-4-2 Shuttle Run 25ft
-3-2-1 Deadlift 83%
+
2 Sets: (rest 6-8min b/w)
AMRAP 3:00
(1…2…3…)
-RMU
-BJO 30″
*perform set 1 @ 85% effort
*perform set 2 @ 90-95% effort
Coach’s Notes: The goal of this piece is to keep turnover high. If your muscle-ups or high BJOs aren’t consistent, move to CTB and a lower box. The goal is to improve your score from set 1 to set 2, but for both sets to be solid efforts.
+
Strict Ring Dip (4 x 4)
*weight or assist to make appropriately challenging
+
2 Rounds
-60s Seated Biceps Stretch
-15 Tabletop Glute Bridge
Sunday, March 20
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
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